Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
Crossover Symmetry Activation
Then…
2 Rounds of:
10x Banded Good Mornings
10x Pushups
10x Goblet Squats
Then…
Coaches Lead through:
7 Romanian Deadlift
7 Clean High-Pull
7 High Hang Clean
7 Hang Clean
7 Muscle Clean
7 Power Clean
7 Hang Squat Clean
7 Squat Clean
Metcon
2020 Rogue Invitational Online Qualifier Workout #2 (Time)
Complete For Time:
3-6-9-12
Pull Up
Squat Clean (135/95lb)
Immediately into…
12-9-6-3
Bar Muscle Up
Squat Cleans (185/125lb)
*12 Minute Time Cap
**On the call of 3-2-1-Go the athlete will step forward and complete 3 Pull-Ups, 3 Squat Cleans (135/95), then 6 Pull Ups and 6 Squat Cleans, 9,9 and then 12 Pull Ups and 12 Squat Cleans. From here the athlete will immediately complete 12 Bar Muscle Ups, 12 Squat Cleans (185/125), then 9 Bar Muscle Ups and 9 Squat Cleans, 6, 6 and finally 3 Bar Muscle Ups and 3 Squat Cleans, where on the completion of the last squat clean time will be recorded.
***Record a split time on the completion of the last Squat Clean at 135/95
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